Mediterranean Quinoa Salad, a protein packed salad bursting with clean fresh flavors from cucumbers, heirloom tomatoes, kalamata olives, salty capers, crips red onion and fresh dill. Crumbles of dairy-free feta cheese and a light zesty dressing of olive oil and red wine vinegar make this salad so next level. Vegan + gluten-free!
A great meal to enjoy through the hotter seasons ahead. It stands on its own or can be scooped inside these potato flatbreads or as a side dish to vegan ribs, crispy tofu nuggets, veggie burgers, this tofu parmesan, sesame tofu, spooned on top of this quinoa flatbread and the list can go on and on…
The Tomatoes
We are in the swing of tomato season here in South Florida so my heirlooms are delivering a mix of beauties daily. So i sliced up different varieties, shapes and colors to throw in my salad, but really whatever tomatoes you like or you can get your hands on will work here. The juicier the better so they add nice flavor to the dressing as well.
About the Vegan Feta Cheese
Yes friends, vegan feta cheese is a thing and the one made by Violife is my absolute favorite. Everything from flavor to texture is absolutely perfect, salty crumbly but also creamy so it holds its shape as you toss it with the quinoa and veggies in the salad. If you have another dairy-free favorite please share with us in the comments below.
The Zesty Dressing:Â
A simple but classic Mediterranean dressing of olive oil and red wine vinegar with a pinch of oregano helps the fresh flavors of the veggies shine through in every bite. Season to taste with sea salt and freshly cracked pepper but keep in mind you have plenty of salty olives, capers and feta already in the mix. So it’s best to toss your salad first then adjust seasonings.
Cooking Quinoa for Salad:
- It’s very important that you cook the quinoa in advance and it has time to cool off completely. Just like in the case of beans I make a big batch for the week ahead to use in different recipes.
- Start with 3 cups quinoa + 5 cups of water, simmered covered with a pinch of salt and a bay leaf for 12-15 minutes until all the water has been absorbed. Allow to continue steaming with the lid on for another 15 minutes after removing from heat. This should yield a perfectly fluffy quinoa ideal in many dishes including my favorite basil pesto quinoa and this lemon cucumber quinoa salad.
Mediterranean Quinoa Salad Add Ins:
Anything from cooked chickpeas or beans to artichokes, fresh or roasted peppers, roasted summer vegetables, spinach, arugula and marinated sun dried tomatoes would make a great addition to this salad.
FAQ:
- How long does quinoa salad last in the fridge ? In general I would store plain quinoa in the fridge up to one week but because this salad has a lot of fresh vegetables in the mix I wouldn’t keep it for more 3 days. But let’s be honest, it will be gone before day 2 comes around.
- Is quinoa a whole grain? quinoa is actually a seed not a grain, it’s a complete source of protein containing all the 9 essential amino-acids and also gluten-free!
More Quinoa Recipes to Try:
P.S. As always, If you make this recipe come back here to rate it, snap a photo and tag us with #VeggieSociey on Instagram.
How to Make Vegan Mediterranean Quinoa Salad
Mediterranean Quinoa Salad (Vegan +GF)
Mediterranean Quinoa Salad, a protein packed salad bursting with clean fresh flavors from cucumbers, heirloom tomatoes, kalamata olives, salty capers, crips red onion and fresh dill. Crumbles of dairy-free feta cheese and a light zesty dressing of olive oil and red wine vinegar make this salad so next level. Vegan + gluten-free!
Servings 4 people
Calories 436kcal
Ingredients
- 2.5-3 cups cooked quinoa
- 2.5 cups heirloom tomatoes sliced
- 1/2 English cucumber diced
- 1 cup black olives pitted
- 1/2 red onion
- 1 tbsp capers
- 1/4 cup fresh dill
- 1 cup vegan feta cheese (i used 1/2 block of Violife feta)
- S & P to taste
the Dressing:
- 4 tbsp extra virgin olive oil
- 3-4 tbsp red wine vinegar
- 2 tsp dry oregano
- 1 pinch red pepper flakes (optional)
Instructions
- Cook your quinoa in advance, add to a large salad bowl together with the olives and capers and set aside. (Feel free to half the olives if you prefer).
- Slice your tomatoes into bite size pieces and dice the cucumber into cubes. Slice the red onion into thin slices and add everything to the bowl with quinoa. Crumble the feta cheese over the top then sprinkle with the fresh dill.
- In a small bowl whisk together the olive oil, red wine vinegar and oregano then pour over the salad. Gently toss to coat well.
- Taste and adjust seasonings with sea slat and freshly cracked black pepper if needed. A garnish of fresh onion chives would make a nice addition.
Notes
Cooking Quinoa for Salad:
- It’s very important that you cook the quinoa in advance and it has time to cool off completely. Just like in the case of beans I make a big batch for the week ahead to use in different recipes. I start with 3 cups quinoa + 5 cups of water, simmered covered with a pinch of salt and a bay leaf for 12-15 minutes until all the water has been absorbed. Allow to continue steaming with the lid on for another 15 minutes after removing from heat. This should yield a perfectly fluffy quinoa ideal for salads.
Nutrition
Calories: 436kcal | Carbohydrates: 40g | Protein: 8g | Fat: 28g | Saturated Fat: 5g | Sodium: 878mg | Potassium: 543mg | Fiber: 7g | Sugar: 5g | Vitamin A: 1191IU | Vitamin C: 17mg | Calcium: 98mg | Iron: 3mg
Environmental Information
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